F3 Knoxville

F3 500

THE SCENE: Misty wet morning, perfect for early morning beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops on a 3 count, 10 Cherry Pickers, 10 mountain climbers on a 3 count, 10 Manly Arm Rotations forward, 10 Manly Arm Rotations backwards

THA-THANG:
Mosey over to the Amphitheater for the F3 500. Battle buddy up. Battle buddies collectively do 100 Incline Merkins, 100 Big Boy Situps, 100 Pull Ups, 100 Flutter Kicks on a 3 count, 100 Overhead Claps on a 3 count. While one buddy is doing exercise the other is running a lap around the amphitheater. Once completed we moseyed over to Big Ball stairs. Bear Crawl to the top, 10 mountain climbers at the top and run back down. Mosey back over to the under the bridge. Lunge from one side to the other. 1 minute wall sit into lunge back across to 10 air squats. 20 flutters on a 3 count. 15 Cobra’s. Mosey back to the amphitheater for some mary. Then reconvene at AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Building off Abort’s COT talk about inertia I came across this quote about quitting. “If you quit now… you’ll end up right back where you first began, and where you first began, you were desparate to be where you are right now. Keep going.” Whether it be F3, work or life goals, don’t give up. My M compares me to a boulder on a hill. Super hard to get going but once you give it that push and it comes to the point where the slight bit of momentum catches it going forward it’ll be hard to stop. Let’s be the boulder, be tenacious in going after our goals.

MOLESKIN:
Grossly underestimated the time it would take to finish the 500. Need to plan more exercises to have in the back pocket just in case.

ANNOUNCEMENTS:
TTTP

Cleaning up the Big Ball

THE SCENE: 68 degrees, slightly muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpees.

SSH x25 IC 4ct

1 Burpee

BAC x10 IC 4ct

2 Burpees

Cherry Pickers x10 IC

3 Burpees

Tempo Merkin

4 Burpees
THA-THANG:
Mosey to Waterfall Bridge with 30# baby. Relay Run.

Partner up to Vacuum Cleaner across bridge. 1 partner on ground while other partner holds legs in wheelbarrow position. Walk across on hands. Do 10 merkins on opposite side while in wheelbarrow position. Flapjack to return to start.

Mosey to Ampitheatre stage with 30# baby. Relay Run.

11s

  • V-up at the bottom on stage
  • LBC at the top of stairs

Escalator! – Do a lap around the ampitheatre after each set

  • 10 Box Jumps – run a lap
  • 20 Burpees – run a lap
  • 30 Merkins – run a lap
  • 40 Squats – run a lap
  • 50 Lunge-Walks – run a lap
  • Plank when done

Mosey back to AO with 30# Baby. Relay Run.

MARY:
Fire Drill!

All PAX circle up and do chop feet. 1 PAX yells “FIRE!”. Everyone drops, rolls right, does 1 merkin, rolls left, and back on their feet. Repeat with a new PAX shouting fire for time.
COUNT-OFF & NAME-O-RAMA
Abort, Orkin, Ariel, The Voice, Clerk, G-6, Steam, Operation, Red Writer, Swanson, Hokie, Apollo, Reverb, Casper, Filter
CIRCLE OF TRUST/BOM:
From Jocko Willink – BEGIN – This is where it begins. In the darkness. Before the sun and the birds and the world. Every day. When the alarm sounds. IT IS TIME. Rise – Despite fatigue and soreness. Curse the warmth of the bed. Curse the comfort of the pillow. Fight the temptation of weakness. Get up and go. Do it quickly, without thought. Do not reason with weakness. You cannot. You must only take action – Get up and go.
ANNOUNCEMENTS:
TTTP is coming up on Sept 14!

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.